She Runs Eats Performs

TOPIC REVIEW......Fasting and Performance As the end of the year is nigh, we decided to have a look through our back catalogue of Podcast episodes and discovered we have released over 90 episodes and have had over 21,000 downloads since we started Podcasting back in April 2020, which is very exciting and all thanks to you, our loyal followers.   We went on to explore which of the episode...

Nutritional Non-Negotiables Do you ever find it difficult to get started with changing your food plan and making it stick? It’s a common experience! One of the ways we support our clients is to help them discover and establish their personal nutritional non-negotiables which helps lead them to success in achieving their health goals. If you would like to find out more about our Healthy Woman Healt...

FOCUS ON ... Festive Foods We are going to fast forward to Christmas Day and chat about ENJOYING a traditional Christmas meal, getting the BALANCE right knowing that we are getting lots of amazing as well as delicious nutrients. During our last episode, E79 Running through Christmas we talked about some simple tips and practices to apply to your food and drink choices over the full festive period,...

Running Through Christmas Christmas is fast approaching and with it comes more eating, drinking, partying and celebrating. Christmas is a time of celebration so it is important to embrace it and have fun.  BUT , it is also a time when many people abandon their healthy eating and exercise routines, which could lead to weight gain, poor energy, sluggishness and ultimately poor running performan...

 SPOTLIGHT ON....Probiotics for Performance  Are you aware that Probiotics, in the form of food and/or nutritional supplementation, may support your running performance? It is well known that Probiotics have the ability to enhance general health through modulation of the immune system and maintaining intestinal barrier integrity as well as by limiting pathogen adhesion to host tissue BUT...

FOOD FOR Autumn Running The weather is changing and there are lots of lovely seasonal foods to add to your menu. There is an opportunity to change in your food plan when the autumn arrives. It’s an ideal time to make warming soups, casseroles and warm salads. The seasonal foods at this time of year are; butternut squash, pumpkin, potatoes, celeriac, green and red cabbage, kale, leeks, onions, brus...

Vitamin D is often described as the SUNSHINE VITAMIN as it’s produced when skin is exposed to sunshine, or rather, the ultraviolet B (UV-B) radiation that the sun emits – produces Vitamin D3. You may get small amounts of Vitamin D from your diet – it’s thought about 10% of your requirement may come from food. Vitamin D3 form is available from foods e.g. oily fish, butter, eggs. Vitamin D2 found in...

Post-Pregnancy Eating for Running Are you considering getting pregnant or maybe you are pregnant or ready to return to running post-pregnancy? Whatever your situation this topic will give you lots of information and nutrition tips to ensure you return to your running post-pregnancy in a healthy and nutritionally balanced way.  Even if you have passed the childbearing years you probably have y...

Running-Induced Low Blood Sugar Levels Have you ever experienced the symptoms of low blood sugar? Symptoms including: shakiness, lack of focus, low energy and brain fog?  Low blood sugar levels are quite common BUT, did you know they are known to occur at the outset of running training in susceptible individuals? This condition is known as Transient (or Rebound or Reactive) Hypoglycaemia.&nbs...

Pomegranate is sometimes described as a superfood. It’s nutrient dense fruit with many potent nutritional properties. It’s been used in ancient medicine and in cuisine around the world, in particular China, India and the Mediterranean region. You’ll find pomegranate in the form of supplements, juice, powders, extracts, and, of course, the fruit itself. Pomegranate Juice has attracted attention in...

Eating for Hill Drills Hill drills are an important part of many runners regular training routines and can help a runner become faster, fitter, stronger.  BUT , hill running, especially downhill running, is known to cause microtears of muscle tissue.  These microtears are important for triggering muscle remodelling and adaptation, however if they become severe or chronic due to poor nutr...

Muscle Power in Midlife Our natural biology in midlife is promoting muscle loss and fat gain which is driving the changes in our body shape during this life stage. So we thought we’d share our suggestions to influence a healthy optimal body composition. There are 3 areas we suggest you focus on nutritionally: ·      Eat for Energy Balance – eat enough to fuel your tra...

YOUR Marathon: Run, Refuel, Recover Do you ever think about  WHAT  and  WHEN  to eat  AFTER  a marathon?  Many runners will consider what to eat BEFORE and possibly DURING but often food for recovery is neglected. BUT efficient and optimal recovery is important for enhanced performance, so here we consider: WHY a recovery strategy is important after a marathon ev...

Plantar Fasciitis(PF) is a common health issue amongst the general population – it’s thought to account for 15% of adult foot complaints and runners are in the “at risk” group with prevalence rate in athletes around 21%. Plantar fasciitis accounts for about 10% of all running related injuries. PF usually develops with repeated impact or pressure, which, over time, can cause damage to the tissue in...

Is caffeine good for running? Caffeine may support a runner as an ergogenic aid. An ergogenic aid being a performance enhancer, something which may support you in achieving a physical or mental edge whilst training or competing. Ergogenic aids can be foods, supplements, training techniques or equipment. Caffeine is well researched in sports science as far back as the 1920’s and is known to; ·&nbsp...

Muscle Mass to Power Your Running Performance Today we will talk about: ·      Why is lean muscle mass important for running performance? ·      The challenges of building and maintaining lean muscle mass as we approach mid-life and beyond. ·      Protein to support muscle mass ·     ...

Running Nutrition; What is the Research Saying?    In our Podcast episodes we often quote research and this is because we believe it’s vital that the information, we share is evidence-based alongside giving you our own personal views. So, here we explain a little bit more about the different types of research papers we access, the scientists we follow, and WHY we trust their views. ...

Protein Powders….Do Runners Need Them? Protein Powders (PP) are widely marketed at runners (and other athletes). The adverts can be enticing ….but do runners really need them? Here we discuss the benefits and potential drawbacks of Protein Powders before delving into how to make the best choices if indeed your personal circumstances suggest you may benefit from taking one. We round up by giving yo...

Thyroid Health and Running Performance Introduction Thyroid dysfunction is very common, especially in women. Did you know that in the US approx. 20 million people have some form of thyroid dysfunction? BUT at least 60% of that number are unaware they have a condition. Also, women are approx. 5%-10% more likely than men to develop a thyroid condition and it is thought that 1/8 women will develop a...

Typically, runners start considering nutrition when they get to half marathon distances. At this distance it’s time to time to adapt the amount of food you eat, particularly on heavy training days. In this episode we’ll talk about. How YOUR nutrition needs to change as running distance increases Pre, During and Post Running – what and when to eat How much to eat to fuel your distance This episode...

Doping and Running Introduction: Doping in Running is a controversial subject, but an important one to discuss. The World Anti-Doping Agency (WADA) works tirelessly to stamp out doping in the hope of achieving fair play in sport and achieving their “play true” core value. So, in this episode the aim is to inform you of the good work they are doing…but also for you to think about “Does this affect...

An Introduction to Smoothies. Smoothies are an easy way to enjoy great nutrition and often people don’t know how to make a good homemade smoothie. A nutrient dense smoothie eaten strategically may be used by a runner to fuel pre and post running and recovery, both from training and from injury. We will talk about: 1.    How adding Smoothies into your food plan may support you a...

Designing Your Personalised Nutritional Blueprint Having a foundational everyday nutrition plan supports general good health and energy and to some degree will protect from ill health and developing chronic diseases. However GOOD Health is not OPTIMAL health and doesn’t always deliver PEAK PERFORMANCE. As nutritionists utilising the functional medicine, we consider every individual to be unique &n...

Ouch....Shin Splints! Have you ever suffered from shin splints? If so, you will know how painful and debilitating they can be. It is a condition that probably many of you can identify with, but maybe know very little about.  Maybe you have never experienced them, which is great because you don’t want to!!  In this episode we define shin splints to give you a better understanding of...

Food Focus on Chocolate for Runners Everyone loves a sweet treat and runners are no exception. Our aim is to help you find a way of enjoying “dark chocolate” as well as adding some nutritional benefits to your food plan. Also, worth mentioning dark chocolate is an acquired taste but once your taste buds have adapted, you’ll love it. The flavour is so intense that you’ll find you don’t over eat as...